Sub 3 Hour Marathon Workouts to Achieve a

[@rundreamachieve]

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[@bcornell4141]

Hey Nate, I just started your sub 3 hour 24 week program for my marathon in April. I'm currently a 3:10 marathon at 42 years old. Thank you for all your content and programs! I'm looking forward to the hard work and training. Thanks! again again

[@rundreamachieve]

Thanks so much for your support and wishing you great success in your build and awesome job having dropped a 3:10 marathon at 42 years young. Keep up the superior work out there and hang strong!

[@RunThePlanet]

Thanks coach, my 7 month training block is about to become an 11 month block, with next week's Valencia announcement coming 😂

[@rundreamachieve]

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[@marcusszavaleta]

Because of you i did harder long runs and took them more serious. Ended up missing the goal of 2:45 and ran 2:54 in nyc, tough day but i appreciate your advice

[@rundreamachieve]

2:54 on a course like NYC is about a 2:45 on a course like Berlin or Chicago...awesome worrk!!! 💪💪💪💪💯

[@marcusszavaleta]

@ SWEET. Already applying to Chicago!

[@rundreamachieve]

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[@PatrickStar_24]

Not gonna lie for my first half marathon block I skipped a lot of the strides because I was out of shape and not use to the time on feet. It also felt so awkward. Now for my first marathon block i'm coming into much better shape and the strides feel so good. I'm able to get up to 90-95% speed effortlessly and feel smooth. I'm never skipping them again, they help a lot.

[@rundreamachieve]

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[@zacsborntorunrunningadvent3441]

Great advice Nathan. 10wks of just Aerobic Metabolism is what I always advocate. Its more pyramidal of course but allows true Aerobic adaptations without Anaerobic stimulus potentially altering Aerobic enzymes. Many recreational runners totally undervalue Mitochondrial density from zone 1 very easy & zone2 easy/steady cruising. 15sec Strides don't really develop any meaningful acidity as we know 🎉 . I think the main reason most runners miss sub3 is they throw in 6x800s in 20wks out too hard and fast and often peak perhaps 6wks out from their race then come in over done. Cheers

[@rundreamachieve]

Thanks for sharing your insights! You’re absolutely right about the importance of aerobic adaptations and the value of pacing in training. It’s all about finding that sweet spot for optimal performance. We spend SO much time trying to get it right in training that there has to be times we allow ourselves to back off and relax. I think nothing of jogging at 8-8:30 mile pace on easy days but I am under 5 minute mile pace on hard days, even at age 48. There is most certainly a time to go hard but also a time to run at MUCH easier paces to ensure we adapt and time the stimulus correctly. Appreciate your feedback. 💯💯💯💯💯💯💯💯💯

[@zacsborntorunrunningadvent3441]

@rundreamachieve youre showing how effective it is.. awesome work Nathan. Love it. 2years from now your fitness at 50 will still be phenomenal and a testament to smart training & coaching. Cheers from Aus.

[@rundreamachieve]

Thanks Zac, I'll most certainly be retiring from racing after the 2025 NYC marathon but it has been a wild ride since 1992. 😂💯💯💯💯💯💯💯💯💯💯

[@ulfeliasson5413]

Good advice, Many thanks. I have given up on 3h, But that does not mean I don't want to :-)

[@rundreamachieve]

Always follow your heart. If you have given everything you got to get this time than you have no regrets. It is NOT an easy time to achieve. Remember, you were going after an elite time. I bet you still have it in you but if you feel content with yourself then enjoy just being fit and being able to go out and jog and enjoy that fitness. Thanks for your support and wishing you superior health in 2025.

[@kenvysmiguel8817]

If a runner can do 10xmile at 6min he can do a sub 79min 21km run. Other say that sub 86min half is good indicator for a sub 3hr marathon.

[@rundreamachieve]

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[@wernerscholtz2066]

Hi coach N.if im ironman fit and want to start training for a 2:50 marathon in 14 weeks would I manage with one of your 12 week training plans?

[@rundreamachieve]

Yes, a 12 week plan would work. Focus on the first 2 week building aerobic base mileage before you start the 12 week plan. Wishing you success going after that 2:50 marathon, an elite time in my opinion.

[@ARFFWorld]

What should weekly mileage look like? I’m at 50-60 and a 3:30 marathoner

[@rundreamachieve]

I think 50-60 is adequate and many runners break the 3 hour barrier running around that type of mileage. It REALLY comes down to the quality of the training you are doing coupled with running slow enough on your recovery days to ensure you are adapting and recovering from the demands of the training itself. Hope this helps and VERY well done having already run a 3:30 marathon, a HIGHLY competitive time. You are going to get under 3 for sure.

[@RunThePlanet]

Next weekend I'll be 2 weeks out from the marathon race and have been doing 40k with 3x13 at MGP for the last couple weeks (every other week). I had planned to drop it to 3x10k for this last big 40k workout, but now thinking I might actually go 3x13k again since it's 2 weeks out and im going with your 10 day taper rule. What do you think, I'd love to hear your thoughts ?

[@rundreamachieve]

I would do 3x5K@GMP but that is me...3x10k@GMP would be my plan B. Good luck at Valencia. Your build up has been very strong and you're ready

[@RunThePlanet]

@rundreamachieve Thank you 😃

[@rundreamachieve]

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[@aaronwhite3298]

I didn't actually follow a specific running plan for my first marathon, i just ran when I could with the schedule i have. With CIM on December 8th when do you recommend to run that big 20 mile run that i see on most marathon plans?

[@rundreamachieve]

This weekend which would be just less than 4 weeks out. Keep up the superior work Aaron, know you are going to do awesome at CIM.

[@sailyesterday]

Would 1 run a week at 10 miles or so running slightly faster than marathon race pace do the trick? For example, my marathon pace is 7:00-7:15, but can hold 7:00 for 10 miles. I am currently running about 50 miles per week and about to taper off soon.

[@rundreamachieve]

You mean do one run the last week leading into your marathon and rest the remaining days? I suppose so, you won't lose any fitness with 5 days off and 1 workout going in. The heavy work has been done at that point but it will feel a little weird doing just 1 run during that last week though. Good luck at your upcoming marathon

[@jameschaves5723]

As a 53 y/o who ran 2:59:25 last year I found frequent frequent MP segments worked best. I started with 3 x 5K @ MP then 4 x 5K @ MP. Also 2 x 10K @ MP. I always race a half marathon with 5/6 weeks to go. That’s all out!!! Many times setting PRs. Bottom line 6:52 MUST feel easy!!!

[@rundreamachieve]

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[@Skibadeedee]

How does the 16 mile maximum distance for the long run recommended by Hansons work with getting a sub 3, if you and others are suggesting going to 20+ miles?

[@rundreamachieve]

I know Keith and Kevin and respect them as coaches. Every athlete is different, many of his top marathoners do long runs further than 20 miles, majority do 16 and sometimes slightly longer but not by much. Again, specific to each respective athlete. Thanks for your comment and wishing you continued success in your training and racing.

[@kenvysmiguel8817]

I think that 16mile is at marathon goal pace and prior that day you should do a marathon tempo to prefatigue your legs so the following day you will feel starting at 8km

[@rundreamachieve]

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